SPRING
NATURE WALKS FOR A HEALTHY MIND BOOST YOUR DIGESTIVE HEALTH LIFESTYLES AND CAR BUYING EFFECTIVE WAYS TO EXERCISE AT HOME
THERAPEUTIC
g n i n e d r a G SPRING
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contents SPRING
THERAPEUTIC
g n i n e d r a G
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5. RECIPE
12. RECIPE
7. RELATIONSHIPS
14. RECIPE
Semi Homemade Turkey Potato Casserole Forgive and Forget, How Forgiveness Promotes Good Mental Health
One Pot Steamed Salmon and Basmati Rice
8. FINANCE
Healthy Citrus With a Twist
Lifestyles and Car Buying 10. NUTRITION
Boost Your Digestive Health
Simple Sea Glass Craft
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Meal for One Chicken Pasta Salad
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18. WELLNESS
22. HEALTHY MIND
Nature Walks for a Healthy Mind 24. TRAVEL
Biking the Carriage Roads of Acadia National Park 26. EXERCISE
Effective Ways To Exercise at Home 28. FUN
Spot the 6 Differences
RECIPE
i m e S
HOMEMADE By Amber Arevalos
TURKEY POTATO CASSEROLE
NUTRITION FACTS
Energy (calories): 450 kcal Protein: 25.58 g Fat: 21.1 g Carbohydrates: 40.07 g
Have you ever bought a boxed food product and want to use it, but make it healthier? This recipe will help you with any boxed potato food, but we will be focusing on potatoes au gratin. This is a way to revamp those boxed meals to add some nutrition. Ground turkey has been known as a lean protein. Many fitness enthusiasts choose this as there top protein. It contains high amounts of protein, vitamins, selenium, zinc and phosphorus, along with various other nutrients. Ground turkey has also been linked to muscle growth and maintenance as well as weight loss. Spinach is a great leafy green that can be added to so many dishes. It is loaded with vitamins A, B, E and K, along with calcium, magnesium, iron and manganese. Benefits of eating spinach can lead to healthier stronger bones, immune boost, heart health and can lower risk of diabetes and cancer. Bell peppers are a great source of vitamin C and add beautiful colors to your dish. They also contain vitamin A, potassium, fiber, folate, and iron. Some health benefits are increased eye health and an immunity boost. They have also been linked to preventing anemia.
INGREDIENTS • 1 box Betty Crocker™ Cheesy Scalloped Potatoes • 1 tsp oil • 1 lb ground turkey • 1/2 onion, diced • 1 red bell pepper, diced • 1 cup spinach • 1 clove garlic, minced • 3 tbsp olive oil • 2 cups boiling water
INSTRUCTIONS Preheat oven to 350 degrees. Spray a 9×9 square baking dish with non-stick cooking spray. Heat oil in medium sized skillet over medium heat. Add onion, garlic and pepper and saute for 1-2 minutes. Add ground turkey and cook, stirring to crumble, for 5-7 minutes or until done. Drain. In a large bowl, combine sauce packet from potatoes with boiling water and butter. Stir until butter is melted. Stir in potatoes and spinach into the beef mixture. Pour into prepared baking pan. Cover with foil. Bake in oven for 15 minutes. Remove foil and bake an addition 5-10 minutes or until potatoes are tender and sauce is thickened. SPRING
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Seniors
ACTIVE
executive publishers Hal G. Fox & Suzanne Polk Fox
managing editor Suzanne Polk Fox
copy editor Christian Dischler
local credits
contributing writers Amber Arevalos Christian Dischler Emily Koelsch Julie Maddox Juliane Morris Kristy Podruchny Dina Zelden
art design and production
Suzanne Fox Claire Thomas Tra Pham
The information contained in Active Seniors is intended for educational purposes only. A reader should never substitute information contained in Active Seniors for the advice of a health care professional. Jumpstart Publishing, LLC and publishers of Active Seniors, do not endorse or promote any of the products or services described in the pages of Active Seniors and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Active Seniors. Readers should not use the information in Active Seniors for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.
Š 2021 Fox Printing & Creative Publishing, LLC, New Orleans, LA All rights reserved Printed in the USA by Fox Print Services (igofox.com)
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RELATIONSHIPS
FORGIVE AND Forget HOW FORGIVENESS PROMOTES GOOD MENTAL HEALTH
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orgiving someone is often easier said than done. Our natural tendency often nudges us toward keeping account of the words or actions of others that hurt us. If left unchecked, these negative feelings can lead to harboring resentment. This is a slippery slope, and we may end up with mental injuries that can last a lifetime. The key to avoiding such pain? Forgiveness. WHAT SCIENCE TELLS US The medical experts agree— forgiveness is good for our mental health. According to the Mayo Clinic, the benefits of forgiving someone (or even yourself) can lead to “less anxiety, stress and hostility” and “fewer symptoms of depression.” And John Hopkins Medicine pointed to studies demonstrating that people who hold grudges “are more likely to experience severe
depression and post-traumatic stress disorder.” LET GO OF GRUDGES Holding onto a grudge could be likened to you consuming poison while hoping someone else gets sick. Staying angry at someone, who may be oblivious to what they did, is only hurting you. Nursing a grudge denies you the peace that comes from extending forgiveness and mending relationships. Forgiving someone from the depths of your heart and mind will lift a burden off of your shoulders, and allow the healing process to flourish. STEPS TO TAKE ✣ Decide whether or not you can simply forgive and move on. If you feel the need to address the matter, keep this objective in mind—to make peace, mend the relationship, don’t add fuel to the fire.
By Julie Maddock
✣ Send a card, letter or email and let them know how you feel. Acknowledge and apologize for any role you played in the situation. Express your desire to move forward in peace. ✣ If you’re upset with your partner, don’t resort to the “silent treatment”. Instead, let your anger diminish and don’t delay in having a frank, respectful and honest conversation. ✣ After forgiving, resist any tendency to revisit the situation in your mind. Do not dwell on the past. Forgiveness implies you will not keep bringing it up to them, or to yourself. ✣ It’s time to build a bridge and get over it! Doing enables you to forge a stronger marriage, strengthen relationships with your family and repair friendships. The resulting mental peace and happiness are worth the effort.
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FINANCE
C
By Dina Zelden
ar buying has changed significantly over the past few decades. The internet has influenced every aspect of the process, from browsing the latest models to comparing finance options. As a senior, your lifestyle changes require a different outlook on purchasing a vehicle. Follow these do’s and don’t’s to avoid a bumpy ride.
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DON’T expect to learn everything at the dealership. DO educate yourself before you go. Use the internet to compare cars and read about the latest comfort and safety
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LIFESTYLES AND CAR BUYING
features. Make a list of your must-haves as well as questions for the dealer. Talk to whoever helps with your finances ahead of time to know what will work with your monthly budget.
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DON’T think you have to do things the way you have in the past. DO consider different makes and models of cars than you have in the past. Comfort and safety features are important at this time in your life. Be willing to look at all your finance options. Leasing could be right for you. Updates on cars happen quickly and safety features are being improved and added often. Leasing allows you to keep
up-to-date by getting a new model every few years. On the other hand, if there is a change in your lifestyle and driving ability, a lease must be paid off whereas a car that has been purchased can be sold. You may want to involve your adult children in this decision.
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DON’T rush into a decision. DO have an exit strategy prepared for when you visit the dealership. Take time to consider your options. Remember that the internet is a great tool. If you are not comfortable with face-to-face negotiation, email lets you compose your thoughts and decide your strategy for getting the best value. You may want to ask about an extended test drive. Taking the car for a longer period of time allows you to be sure the seating is comfortable and you can handle the vehicle well. It is also an opportunity to be sure it fits in your garage or parking space, and can be moved in and out easily. Purchasing or leasing a new vehicle can be an exciting time. Be sure to use modern tools and consider your lifestyle to be certain that your new car will be a good fit, physically and financially.
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NUTRITION
BOOST YOUR DIGESTIVE HEALTH
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ach seasonal shift ushers in a unique color palette bursting with life. These transformations in the Earth’s canvas welcome an array of fruits and vegetables, some of which make unlikely candidates for utilizing fermentation. Use these techniques to capture the seasons and enjoy their benefits well after the calendar pages have turned. If you have heard of fermentation nutrition, you know that fermented foods are full of live cultures that are beneficial to our gut health. Boosting your digestive health with added fermented foods helps to recolonize good gut bacteria, enhance immunity and protect from inflammation. These probiotics attach to gut receptors to motivate a good internal balance and send signals to the immune system to not overreact.
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By Juliane Morris
Boosting your digestive health with added fermented foods helps to recolonize good gut bacteria, enhance immunity and protect from inflammation. Fermented food choices bring endless possibilities. Live-cultured yogurt, sauerkraut, cucumber, carrots, tomatoes, cauliflower, kimchi, tempeh and
kombucha are only a few examples. Wholesale stores and markets sell these fermented foods, but beware that some store-bought items have been heated to extend shelf life; killing the good bacteria but retaining the flavor. So read the label carefully. On the other hand, you can grab a few wide-mouth mason jars (with compatible fermentation lids and one-way airlocks to release the C02, or easy open tabs with built-in date trackers) and follow some easy processes and recipes to make your own fermented foods at home. There are plenty of free online resources and social media pages to help you learn the fermentation craft.
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RECIPE
MEAL FOR ONE
n e k c i h CPASTA SALAD By Amber Arevalos THIS MEAL FOR ONE HAS BOLD FLAVORS, BUT DON’T WORRY, IT’S HEALTHY! PASTA IS ONE OF THE MOST POPULAR DISHES AND PEOPLE AGREE IT’S DELICIOUS. THIS DISH INCORPORATES A LOT OF COMPONENTS BUT IT IS WORTH THE WORK. CHICKEN BREAST IS KNOWN FOR ITS LEAN, CLEAN PROTEIN. IT’S ALSO A GREAT SOURCE OF VITAMIN A, B, C, D AND CAN BE LINKED TO BUILDING LEAN MUSCLE MASS. IT ALSO STRENGTHENS BONES AND PROVIDES BENEFITS FOR A HEALTHY HEART.
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INGREDIENTS • 1/2 cup pasta of choice • 1 whole chicken breast • 1/4 tsp garlic powder • 1/4 tsp paprika • Salt to taste • 1/2 of a zucchini • 1/4 cup cherry tomatoes • 2 tbsp red onion • 2 tbsp red bell pepper • 2 tbsp green bell pepper FOR LEMON HERB DRESSING • 2 tbsp extra virgin olive oil • 1/2 tbsp apple cider vinegar • 1/4 tbsp lemon juice • 1/5 tsp mustard • 1 tsp coconut sugar • 1/2 tsp Italian herbs • 1 large garlic clove minced • Salt and pepper to taste
INSTRUCTIONS In a bowl add all the salad dressing ingredients, whisk until combined. Pat the chicken dry with a paper towel and season with salt, paprika and garlic powder on both sides. Cook chicken in a grill pan 4-5 minutes each side. Set aside and let it cool. Once cooled cut into small chunks. In a large salad bowl add cooked pasta, zucchini, bell peppers, onions, tomatoes and toss together. Add cooked chicken pieces to the bowl. Pour in the salad dressing and fully incorporate ingredients. Chill at least an hour and serve. NUTRITION SERVES 1, CALORIES: 515KCAL, CARBOHYDRATES: 30G, PROTEIN: 28G, FAT: 30G
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RECIPE
One Pot
Steamed Salmon and Basmati Rice By Amber Arevalos
INGREDIENTS • 3 lbs of wild caught salmon • 3 lbs asparagus • 1/2 cup basmati rice • 3 tbsp low sodium soy sauce • 2 tbsp Mrs. Dash seasoning INSTRUCTIONS Place rice in the steam pot. Add 1 cup of water to cover the rice. Place the steaming basket over the rice pot.
Place the salmon and asparagus in the steaming basket. Press white rice option and wait for the cooker to beep. Open cooker and be cautious with the steam that releases. Place rice on the plate and drizzle with soy sauce. Place fish and asparagus on the plate and season with Mrs. Dash.
Serves 4 Nutrition Facts Energy (calories): 667 kcal Protein: 83.84 g Fat: 20.91 g Carbohydrates: 35.03 g
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There are many meals that do not require a lot of ingredients to satisfy our appetites. This easy recipe is nutritious, simple and is only 5 ingredients. It is also considered a one-pot meal! Most of the ingredients all cook in one steam pot together, making this a no-brainer busy weekday meal. Salmon is loaded with healthy fats, nutrients and protein. The healthy fats found in salmon are omega-3’s, which cannot be produced by our bodies. These fatty acids are beneficial for our heart health and aid in reducing heart disease and the risk of stroke. Wild salmon is leaner but still rich in nutrients compared to farm raised. It is not crucial to have wild caught, but it is the best option if you have the resources. Asparagus is loaded with vitamins, minerals and antioxidants. This vegetable is low in calories and fat, with beneficial nutrients helping it maintain its spot as one of the healthiest vegetables. Vitamin K can be found in asparagus and is known for its benefits for blood clotting and bone health. Basmati rice is one of the many varieties of rice found in the market. It is known that brown varieties of rice, such as basmati, are healthier than white varieties. One of the main reasons is because of the high amount of fiber found in basmati. Basmati also has a ton of micronutrients, like folate, selenium and thiamine, which help with numerous functions in our bodies.
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COVER STORY
THERAPEUTIC
Gardening By Juliane Morris
AT ANY AGE, OUTDOOR GARDENING REMAINS A BEST ACTIVITY CHOICE–WHETHER TO PRODUCE DECORATIVE FLOWERS TO ADORN A HOME, PROVIDE EDIBLE INGREDIENTS FOR MEALTIME, OR HELP NATURE’S BEES AND OTHER CREATURES TO THRIVE. GARDENING CONNECTS US WITH OUR NATURAL WORLD AND AWAKENS OUR SENSES. FOR AGING BODIES, GARDENING’S LIGHT-TO MODERATE-INTENSITY WORKOUT HELPS KEEP CALORIES IN CHECK, AND ASSISTS TO MAINTAIN AND IMPROVE FLEXIBILITY, COORDINATION AND STRENGTH. BY BEING AWARE OF ABILITY AND MAKING ACCOMMODATIONS FOR LIMITATIONS, GARDENING CAN REMAIN THOROUGHLY REWARDING.
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PATHWAYS: Consider your path-
ways to and around the garden area. Are they flat, well-paved and generally safe? Paths that are four or more feet wide allow access to walker and wheelchair maneuvering. Place a comfortable and shaded outdoor bench or chairs along the path. Install low-voltage and solar-powered path lighting to improve pathway visibility.
HEIGHT & ACCESS MATTER:
Raised beds or planters help with planting, watering, feeding, weeding and harvest time, while minimizing excessive straining, bending and reaching. Using garden pots, planted flowers and veggies can be in lighter weight foam-walled or resin containers with lightweight or soil-less mixture, and moved around if locking casters can be incorporated.
GROWING CHOICES: Select plants that can tolerate being left to their own devices so that if you skip a day now and then, the garden’s health and success is not compromised.
SAFETY MEASURES: Use a safe
sunscreen (including protective SPF lip balm), a broad-brim hat, sunglasses, gardening gloves, sturdy shoes, and insect repellent when needed. Wear lightweight, long-sleeved clothing to help protect against sometimes slower-healing garden scratches and cuts. Work in the morning and evening when the sun is lower and air cooler. Take a filled reusable drinking container outdoors so the thought of having to go indoors to get a drink is not a hindrance to quenching your thirst.
MOVEMENT MATTERS: Tighten
GARDENING ADVANCEMENTS:
Explore advancements in vertical gardening where vining plants are encouraged to grow upward with supportive stakes, trellises, fences and cages, which is also helpful during harvest time, and adds more space to limited areas. Irrigation innovations add efficiencies to make gardening efforts more targeted and less time-and labor-intensive.
the body’s core muscles when lifting and placing down carried items, taking care not to twist. To help prevent injury, bend at the knees and hips. Use a stool rather than kneeling or crouching to do ground-level work. Avoid excessively prolonged repetitive motions and work that strain certain muscle groups or joints. Switch between easier and more rigorous tasks to provide periods of less straining work.
BRING THE GARDEN INDOORS:
Planting a small potted garden on a windowsill or two around the home creates a low maintenance way to continue enjoying living, green, oxygen-gifting and spirit-lifting plant growth.
TOOL TIPS: Tool handles can
be painted in bright colors or wrapped in colorful tape to make them easier to locate from tool inventory or if dropped. Some tools have thicker handles which are sometimes easier to grip and control, or wrap the handles of existing tools with sliding form-fitting foam tubing.
SPRING
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WELLNESS
Healthy Citrus
Twist
with a
F
By Christian Dischler
or a fruit known for its bitter taste, understanding the benefits of grapefruit is a much sweeter experience. While often touted as the original diet food, grapefruit possess multiple benefits aside from weight loss. You may know this powerful citrus to be packed with vitamins that help maintain a healthy heart, prevent strokes and balance gut bacteria. But it’s also a useful source of cancer fighting nutrients, minerals that prevent diabetes and is robust with antioxidants that complete its total health profile. Grapefruit are a rich source of vitamin C, among other nutrients, which contribute to a healthy immune system in our bodies. They also help to avoid developing insulin resistance in humans, according to a study published by the NIH. This is important because it plays a role
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in preventing diabetes as we age, and helps regulate how our body responds to insulin. These tangy fruits originally from Barbados are bursting with phytonutrients, like limonoids, which assist in preventing tumors and malignancies. They’re also low in calories but dense with beta-carotene and lycopene, two carotenoids known for their antioxidant qualities. Grapefruit are even linked to the prevention of kidney stones, so drink a glass of their juice to help your body to stay productive. Grapefruit are substantial sources of potassium and fiber—two nutrients linked to maintaining a healthy heart. These naturally occurring properties help lower blood pressure and promote the overall strength of our hearts. Studies have shown that frequent consumption of grapefruit leads to positive trends in total cholesterol levels, specifically a decrease in LDL cholester-
ol. Try eating half a grapefruit before each meal, and peel it like an orange to maximize the fiber it provides. This will provide support for your cholesterol and help reduce blood pressure while helping you feel full. There’s a lot to love about grapefruit, and even though they’re a hydrating way to insert total body health benefits into each meal, make sure they don’t conflict with your current regiment of medication. Ask your doctor if you should avoid grapefruit before you start including them in your everyday diet. Otherwise, stock up on this flavorful citrus and get creative with how to make it a part of your life to enjoy all of the advantages it offers. Try it in salsa, salads, cocktails and fresh with a little salt—to name a few ideas.
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GRANDCHILDREN
Simple Sea Glass Craft By Julie Maddock
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here’s never a bad time for a beach walk with your grandchildren. It doesn’t matter if you’re bundled up or enjoying the sand between your toes, a beach adventure is always fun. So next time you’re near the water, hunt for the elusive sea glass with your grandchildren and collect the raw materials for a fun art project together! The Hunt Begins Walking along a quiet beach searching for sea glass is not only relaxing, but affords the perfect opportunity for meaningful communication with your grandchildren. These walks—whether 20 minutes or an entire afternoon—allow for deep conversations about the challenges the children are facing in school or at home, dreams they have for the future, or simply
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about whatever pops into their head. The casual atmosphere and distraction of combing the beach allows children to easily share their feelings. Take advantage of these times to really get to know the children’s personalities. A Sea Glass Art Project Challenge the children and yourself to find as many different colors of sea glass as you can. Green, blue, purple, white, yellow, brown—the many colors will combine to create eye-catching art projects. An easy project to start with is using your sea glass pieces to create a work of art in a frame. This project is easy for all ages. Your grandchildren will love it!
Gather Your Supplies • Dollar Store Picture Frame - any size. • Construction or colored paper. • Clear-dry glue for glass, • Pencils, markers
• Sea glass • White or pastel paint How to Do It Choose a sheet of colored paper that has a nice contrast to your sea glass. Cut the paper to fit inside the frame under the glass. Create a picture or design with your sea glass on top of the glass. Using the clear glue, glue the sea glass to the glass to create your picture. Paint the frame white or a pastel color that matches your sea glass. Let dry completely before hanging on the wall. Tip: If you have spray paint, paint the frame first when you take it apart to add the paper background.
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HEALTHY MIND
NATURE WALKS FOR A HEALTHY MIND
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By Kristy Podruchny
ature’s power and the health benefits that come with walking creates a recipe for a happy and healthy mind. The National Council on Aging reports that 1 in 4 older adults experience depression, anxiety, and/or dementia. Walks in nature pull us out of our own minds and into the living world. We become present in the moment and operate at nature’s pace—this is crucial in our fast-paced society. When we take time to watch a drop of rain on a rose petal or an ant climbing a branch, we slow life down for a few minutes. Rumination and urbanization have both been linked to mental illnesses like depression and anxiety. A 2015 study published in PNAS found that a 90-minute walk in nature decreased rumination and activity in the brain linked to mental illness.
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Participants who walked the same amount of time in an urban environment didn’t have the same results. Walks in nature can triumph over urban strolls. Another study conducted by the University of Michigan showed that participants had a 20 percent increase in short term memory and attention scores after walks in nature; but no increase after walks in the city. Even viewing pictures or videos of nature has the power to increase memory and attention. Nature also inspires awe. This feeling can come from watching a spectacular sunset or witnessing the grandeur of a bird gliding over treetops in the mountains. Awe offers the human brain more than a temporary rush of endorphins. It helps us feel more connected with the world and each other.
A study published in the Journal of Personality and Social Psychology notes that awe diminishes a sense of self, and helps us become aware of ourselves as part of a larger picture. This has the potential to make us more generous, grateful, charitable and improve our overall happiness. Our brains thrive when we have a sense of community— this becomes critical as we get older. Nature walks can also bring some much-needed social time into your life. Human connection is another ingredient in the recipe for health and happiness. Think about joining or forming a hiking group for seniors. Going out birding or on a foraging adventure are great excuses to get out in nature and make new friends.
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TRAVEL
Biking the Carriage Roads in Acadia National Park
CARRAG
E ROAD
By Julie Maddock
THERE’S SOMETHING MAGICAL ABOUT MAINE—CRISP MORNINGS, WARM SUNNY AFTERNOONS, STUNNING FOLIAGE THAT THRILLS THE CAMERA-IN-HAND “LEAF PEEPERS”—AND ONE OF THE BEST WAYS TO TAKE IT ALL IN IS BY BICYCLING THE CARRIAGE ROADS IN ACADIA NATIONAL PARK. Built by John D. Rockefeller, Jr. and completed in 1940, the 45 miles of car-free connecting gravel roads allow you to meander your way through Acadia. Your pedaling will take you over stone bridges and along the shores of lakes and ponds. From gentle grades to difficult mountain slopes, there’s a route for riders of any level. The roads are well-maintained and wide enough to accommodate not only bicyclists and hikers, but also carriages pulled by horses. But with so many miles of connecting roads, you’ll never feel crowded. A popular route is to start at Eagle Lake, ride to Jordan Pond, enjoy lunch at the Jordan Pond House and sample the fabulous popovers, then ride toward Day Mountain, Bubble Pond, and around the back side of Eagle Lake which brings you back to where you started. Or, using a free trail map, plan and discover your favorite ride. The possibilities are endless! National Park is only 15 minutes by car from the Hancock County Bar Harbor Airport (BHB). For updated park information and to purchase a pass online, visit the official park website at https://www.nps.gov/acad/planyourvisit/conditions.htm. Need to rent a bike? Stop by Acadia Bike to get the gear and bike for your daytrip (48 Cottage St., Bar Harbor; 207-288-9605; starting at $29.00 per day).
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WHERE TO STAY Located 20 minutes from the airport, Bar Harbor is a famously picturesque town you will fall in love with. The Ivy Manor Inn, a historic English Tudor style hotel, is centrally located in Bar Harbor Village. Most suites have fireplaces, decks and parking is free. Walk to stores, galleries, restaurants and the beach. During peak season in the fall, rates start at $378.00 for a 2-night stay. (194 Main St., Bar Harbor; http://www.ivymanor.com/)
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EXERCISE
1. FLEXIBILITY Staying flexible is key to avoiding tight or sore muscles, which can make it hard to be active and complete daily tasks. As a result, it’s a good idea to do a stretching routine every day. Consider including overhead side stretches, a shoulder stretch, calf stretches and cat-cow stretches. In addition, take advantage of the many free yoga routines for seniors available on YouTube.
EFFECTIVE WAYS TO EXERCISE AT HOME By Emily Koelsch
While exercise is beneficial for everyone, it’s particularly important for adults over 65. In fact, many experts argue that staying active is the most effective thing seniors can do to stay healthy and independent. Yet, if you can’t get to the gym or fitness classes, it can be hard to know how to stay active. The good news is that there are lots of effective exercises that you can do in the comfort
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of your home; it’s just a matter of putting together the right routine for you. As you create your exercise plan, keep in mind that you want to aim for around 150 minutes of moderate exercise a week. If you’re able to get outside, walking 1530 minutes a day is a great way to meet fitness goals. In addition, you’ll want to create a plan that includes exercises to build flexibility, strength and balance.
2. STRENGTH Strength training becomes particularly important as you age. You naturally begin losing muscle mass after the age of 30, so it’s important to counteract that loss. Wall pushups, knee lifts and chair squats are good strength-building exercises to include. 3. BALANCE Exercises that help with balance are important for adults over 65, as they reduce the risk of a fall. Some good exercises to build balance include standing marches, single-leg stands and sit-tostands. As you age, it’s important to find ways to build flexibility, strength and balance. Even if you can’t get to the gym, you can build an effective at-home workout. Use the tips above to help you start building your own routine, and to make sure you’re meeting your weekly fitness goals no matter where you are.
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Answer Key: (1) Man cooking is now wearing a watch. (2) Older lady is wearing an earing. (3) Young lady has a necklace on. (4) Man sitting is wearing a cap. (5) Older girl is wearing a bow in her hair. (6) Man sitting has patch on potcket of his shirt.
FUN
Spot the 6 Differences
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COMMUNITY RESOURCE PAGE
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